Sunday 4/2/17

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WARM UP
Trainer’s Choice

 

FIRST…
EMOM 12 Minutes of:

 

MINUTE 1: 8/10 Calorie Bike
MINUTE 2: 10 Bent Over Barbell Row
MINUTE 3: 12 Barbell Roll Outs
MINUTE 4: 14 Weighted Abmat Sit Ups

 

 

WOD
16 Minute AMRAP:
10 Power Snatches
8 Back Squats
6 Toes to Bar or 10 Knees to Chest
4 Bar Facing Burpees
LEVEL 1:
35/45lb Power Snatch/Back Squat
LEVEL 2:
45/65lb Power Snatch/Back Squat

 

 

LEVEL 3:
65/95lb Power Snatch/Back Squat

Saturday 4/1/17

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WARM UP
Trainer’s Choice

 

FIRST…
Every 2 Minutes of:

1 Power Clean
2 Hang Power Clean
3 Front Squat

 

*Build up in weight to a tough complex (95%)

 

WOD
2 Rounds of:

 

50 Calorie Row
40 Wall Balls
30 Hand Release Push Ups
20 Handstand Push Ups
10 Power Cleans
1 Rope Climb

 

LEVEL 1:
6/8lb Wall Balls
Modified Hand Release Push Ups
Modified Handstand Push Ups
35/45lb Power Cleans

 

 

LEVEL 2:
8/14lb Wall Balls
Modified Hand Release Push Ups or Hand Release Push Ups
Modified Handstand Push Ups or Handstand Push Ups to an Abmat

 

 

LEVEL 3:
14/20lb Wall Balls
Hand Release Push Ups
Handstand Push Ups

 

 

Thursday 3/30/17

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WARM UP
Trainer’s Choice

 

FIRST…
12 Intervals for max meters:

 

Row :30 On/:30 Off

 

*This is a sprint 90%

 

WOD
In teams of 2:

 

AMRAP 20 Minutes of:

 

3 Hang Power Cleans
6 Front Squats
9 KB Swings

 

*1 person works while the other runs .15 Mile.  Pick up where your partner leaves off.

Tuesday 3/28/17

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WARM UP
Trainer’s Choice

 


Strength
Every 2 Minutes for 10 Minutes of:

 

10 Deadlifts
5 Box Jumps
5 Strict Pull Ups or Pull Up Negatives (modification: thin banded strict pull ups or ring rows)

 

*Each set decrease by 2 reps and increase the weight to a difficult 2 reps (90-95%)

 

 

WOD
3 Rounds of:

 
.2 Mile Run or 700 Meter Row
15 GHD Sit Ups or 25 Abmat Sit Ups
4 Wall Walks (modification: 12 DB/KB Strict Press)
25 Overhead Plated Lunges

 

*18 Minute Cap

 

LEVEL 1:
10/25lb OH Plated Lunges

 

LEVEL 2:
25/35lb OH Plated Lunges

 

LEVEL 3:
35/45lb OH Plated Lunges

Sunday 3/26/17

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WARM UP
Trainer’s Choice

 

WOD

EMOM 30 Minutes of:

 

MINUTE 1: 6 Squat Clean Thrusters
MINUTE 2: 8/10 Calorie Bike
MINUTE 3: 10 Burpees
MINUTE 4: 35 Double Under’s or 90 Single Under’s
MINUTE 5: 10 Rings Dips or 15 Bench Dips + 10 KB Swings
MINUTE 6: REST

 

LEVEL 1:
35/45lb Squat Clean Thrusters

 

LEVEL 2:
45/65lb Squat Clean Thrusters

LEVEL 3:
65/95lb Squat Clean Thrusters

Saturday 3/25/17

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WARM UP
Trainer’s Choice

 

FIRST…

Every 2 Minutes for 10 Minutes:
6 Bench Press
2 Lap KB Farmer’s Carry

 

*For the bench press, build up to a challenging set (80%)

 

WOD
In teams of 4:

 

AMRAP 22 minutes of:

 

250 Meter Row
15 Burpees
20 Wall Balls
25 KB Swings

*In this workout, teammates cannot move onto the next station until the person in front of them completes their station (stadium style).
Partner 1 starts on the rower, when partner 1 completes a 250m partner 1 moves to burpees.  Partner 2 begins on the rower.  When Partner 1 finishes burpees they then move to wall balls. When partner 2 completes the row they move to burpees.  Partner 3 then begins the row.  And so on and so forth.  If you do not understand, don’t worry.
LEVEL 1:
6/8lb Wall Balls
18/26lb Swings
LEVEL 2:
8/14lb Wall Balls
26/35lb KB Swings
LEVEL 3:
14/20lb Wall Balls
35/55lb KB Swings

Thursday 3/23/17

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WARM UP
Trainer’s Choice

 

FIRST…
EMOM 12 Minutes of:

 

MINUTE 1: .8 Mile Run
MINUTE 2: 10 Burpees
MINUTE 3: 20 Abmat Sit Ups
MINUTE 4: 8/10 Calorie Bike

 

WOD
AMRAP 18 Minutes of

 

30 Power Cleans
30 Shoulder to Overhead
30 Overhead Plated Lunges
30 Calorie Row
30 Toes to Bar or Knees to Chest

 

 

LEVEL 1:
35/45lb Power Clean/Shoulder to Overhead
10/25lb Overhead Plated Lunges

 

 

LEVEL 2:
45/65lb Power Clean/Shoulder to Overhead
25/35lb Overhead Plated Lunges

 

 

LEVEL 3:
65/95lb Power Clean/Shoulder to Overhead
35/45lb Overhead Plated Lunges

 

Tuesday 3/21/17

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WARM UP
Trainer’s Choice

 

FIRST…

Every 2 Minutes for 12 Minutes of:

 

5 Power Snatch
8/10 Calorie Bike or 10/12 Calorie Row
12 Goblet Squats

 

*Build up to tough set of 5 power snatches (80%)

 

WOD
AMRAP 15 Minutes of:

 

21 KB Swings
15 Walll Balls
9 Overhead Squats

 

CASH OUT: .2 Mile Run or 600 Meter Row (to be completely immediately after AMRAP)

 

 

LEVEL 1:
18/26lb KB Swings
6/8lb Wall Balls
15/25lb Overhead Squats

 

LEVEL 2:
26/35lb KB Swings
8/14lb Wall Balls
35/45lb – 45/65lb Overhead Squats

 

 

LEVEL 3:
35/55lb KB Swings
14/20lb Wall Balls
65/95lb Overhead Squats

Sunday 3/19/17

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WARM UP
Trainer’s Choice

 

FIRST…
Every :90 for 6 Minutes (4 rounds) of:

 

5 Push Ups
10 Sumo Deadlift High Pulls w/barbell
15 Air Squats

 

 

WOD
4 Rounds of:

 

.1 Mile Run or 300 Meter Row
20 Thrusters
15 Front Rack Step Back Lunges
10 Pull Ups
5 Burpees

 

*22 Minute time cap

 

LEVEL 1:
35/45lb Sumo Deadlift High Pulls/Thrusters/Lunges
15 Ring Rows

 

LEVEL 2:
45/65lb Sumo Deadlift High Pulls/Thrusters/Lunges

 

LEVEL 3:
65/95lb Sumo Deadlift High Pulls/Thrusters/Lunges

Saturday 3/18/17

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WARM UP
Trainer’s Choice

 

FIRST…

EMOM 15 Minutes of:

 

MINUTE 1: .08 Mile Run
MINUTE 2: 10 Burpees
MINUTE 3: 8/10 Calorie Bike
MINUTE 4: 20 Russian KB Swings
MINUTE 5: 10/12 Calorie Row

 

*If you can not complete any of the following minutes by the :45 mark, rest the remaining time.

 

WOD
“Open 17.4”

 

AMRAP 13 Minutes of:

 
55 Deadlifts
55 Wallballs
55 Calorie Row
55 Handstand Push-ups

 

LEVEL 1:
35/45lb Deadlifts
6/8lb Wall Balls
DB Push Press or Handstand Push Ups to Abmat

 

LEVEL 2:
65/95 – 105/155lb Deadlifts
8/14lb Wall Balls
Handstand Push Ups to Abmat or Handstand Push Ups

 

LEVEL 3:
155/225lb Deadlifts
14/20lb Wall Balls
Hand Stand Push Ups